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1. חדש
2. All About Whey Protein
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All About Whey Protein

What is Whey Protein?

This is the most important question to answer.  Whey itself is an essentially a by-product of cheese, that is manufactured from Cow’s milk.  The curds (a result of a renneting agent being added to milk) are set and either cooked or piled upon one another and then cut to release the whey.  This whey is the raw material that will eventually make up whey protein powder.  

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein. Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

Why is Whey Protein Important?

One of whey proteins most beneficial uses is as an important supplement, used in bodybuilding or weight training.  Whey is abundant in amino acids, which are important in the growth of muscle tissue and muscle protein synthesis, amongst other uses.  For example, the amino acid Leucine is found in great amounts in
whey protein. 

Leucine benefits the body in the ways mentioned above and it helps to not only build muscle, but build lean muscle.  Whey protein is important to the body in other ways however.  It can also help in weight loss, aid in Type-2 Diabetes, Wound Healing and even some cases of cancer.

How Do I Take Whey Protein?

Whey protein powder can be taken in a variety of ways.  The most conventional is to mix the scoop(s) with either water or milk. Being of a thicker constitution, mixing with milk is more likely to produce ‘clumps’ of un-dissolved whey protein that for instance get stuck at the bottom of the glass.  Having said this however, many of the newer brands are producing such fine powders that are mixing together so well, this isn’t such a big problem anymore. 

With water, the powder mixes usually with no such problems, although this can be at the expense of the taste sometimes,  With milk, you tend to get a ‘milkshake’ feel to the drink, particularly with such a variety of flavours now available and this taste can be lacking with just plain water.  Manufacturers usually direct you to take
your protein in a region of 250-350mls of water/milk. Please read each manufacturers label however, as these values can vary, depending on brand

Can I take Whey Protein If I am Vegetarian?

Whey can help with the protein levels that may be lacking in a vegetarian diet. As mentioned before, the whey is part of the cheese making process and therefore a dairy product.  There are no involvements with any animal flesh or meat and therefore is acceptable in the Lacto and Lacto-Ovo vegetarian diets.  A lacto vegetarian will eat dairy products but not eggs and a Lacto-Ovo vegetarian will eat dairy products and eggs, but not meat, fish or poultry. 

An Ovo vegetarian however will eat eggs but not dairy products.  Whey in this instance is not really suitable in accordance with the guidelines of this particular type of vegetarian diet.   An alternative option if you do not want to consume dairy products may be to take Soy protein instead.

Is it right to Take Whey Protein Without Doing Exercise?

This can depend on why you are taking the whey. The body does not store protein, so if you are looking to gain muscle mass, consuming whey on its own will not be sufficient to do so. Alongside a weight training or bodybuilding regime, whey is an ideal supplement to provide essential protein and Branch Chain Amino Acids to help the repairing muscles

Can I Mix My Whey Shake Up the day Before I need it?

Yes this generally is fine, although I wouldnt recommend any time greater than a day before. I would also suggest you keep the made up shake in the fridge. This can be convenient to do, especially if we are trying to fit in nutrition around our busy lives

When Should I Take Whey Protein?

A main advantage of Whey Protein, because it is quickly digestible, is that it can be taken both pre and post workout.  Generally, a larger dosage is taken post workout, so it can begin to aid the muscle repair and growth from your training session.  Whey Protein can also be taken in one of your other ‘snack’ meals throughout the day but should not be used as meal replacement. An important time to take it is on the day after you train. It is during this period when the muscle is repairing and that growth can occur

Who Should Be Taking Whey Protein?

Many people are reluctant to take any type of supplement when they are training.  There always seems to be results from different studies coming out telling about the harm of using the different supplements that everyone at the gym seems to be using.  There have been many fad supplements, and many weight loss supplements that have had long lasting negative health effects.  

Whey protein is a very safe supplement that has been proven by multiple studies to help in weight loss.  Taking whey protein will increase the amount of protein a person has in their daily diet.  A good whey protein supplement usually gives about 19 grams of protein per serving.  In addition to a good workout routine, the body will use this increase in protein to build lean muscle.  Lean muscle is acts like a calorie burning factory.  It takes large amounts of calories for your body to create lean muscle, and then it also takes large amounts of calories to maintain lean muscle.  A person will actually end up burning over 400% more calories doing exercises that create lean muscle, than to just do cardio exercises that burn calories.  A person will burn more calories letting their bodies recover the day after a good resistance based workout, than to do an hour of cardiovascular exercise

Many people are reluctant to take any type of supplement when they are training.  There always seems to be results from different studies coming out telling about the harm of using the different supplements that everyone at the gym seems to be using.  There have been many fad supplements, and many weight loss supplements that have had long lasting negative health effects.  

Whey protein is a very safe supplement that has been proven by multiple studies to help in weight loss.  Taking whey protein will increase the amount of protein a 19 grams of protein per serving.  In addition to a good workout routine, the body will use this increase in protein to build lean muscle.  Lean muscle is acts like a calorie burning factory.  It takes large amounts of calories for your body to create lean muscle, and then it also takes large amounts of calories to maintain lean muscle.  A person will actually end up burning over 400% more calories doing exercises that create lean muscle, than to just do cardio exercises that burn calories.  A person will burn more calories letting their bodies recover the day after a good resistance based workout, than to do an hour of cardiovascular exercise.  

With the importance of lean muscle to weight loss it is important to allow your body to have a supply of protein on hand to help create the lean muscle.  A person that is working out should try to take one half their body weight in grams of protein a day.  The body very rarely converts protein into fat so you don’t have to worry about counteracting your weight loss goals.  Whey protein will provide an easy way to reach that level.  It is dairy based so it is easy for people to digest.  It is also safe for people of all ages, as compared to other protein supplements on the market.  Whey based protein isolates also contain 90% pure protein.  Other protein supplements contain fats and carbohydrates in their mixtures; however, that is something that people don’t have to worry about with whey based protein supplements.  It is important to increase the amount of water you drink in order to get the most out of taking the whey protein supplement.  A person looking to lose weight should drink at least a gallon of water a day

 

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